Yoga Poses to Ease Arthritis and Its Symptoms

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You might often ignore your joint aches by believing it is a normal pain. But, very often, these aches are early signs of arthritis, a condition that has affected millions of Indians. Arthritis comes from two words, ‘arth’ meaning joints and ‘ritis’ meaning inflammation.

Arthritis is a condition caused by either reduction in the cartilage that cushions the joints or due to an extra strain or some other reason. But, no matter how severe your arthritis is, you can control as well as reduce the pain with yoga. Yoga for arthritis pain is one of the most effective ways to deal with the problem.

What is the main cause of arthritis?

Although the cause of many types of arthritis remains unknown till date, the major cause of the problem is said to be a fault in the immune system. This may be inherited and causes the body to attack its own tissues in the joints.

Other forms of arthritis may be caused by metabolic conditions like gout or environmental factors. This may include obesity, which puts extra strain on the joints, previous damage to a joint, or activities involving repetitive movement of a particular joint. Arthritis can also be caused due to smoking or lack of physical activity.

What are the symptoms of arthritis?

Joint pain and swelling are among the most common symptoms of arthritis. Sometimes, these symptoms appear to be worse in the morning.
Some of the symptoms of osteoarthritis include:

1. muscle weakness around the joint
2. instability or buckling of the joint
3. bony growths in the fingers
4. limited range of motion
5. scraping feeling in the knees

Some symptoms of rheumatoid arthritis include:

1. Onset in smaller joints like hands and feet
2. Morning stiffness that lasts half an hour or more
3. More than one affected joint
4. Fatigue
5. Inflammation of the eyes and mouth
6. Low-grade fever
7. Low red blood cell count

How do you detect arthritis?

There are various tests and imaging techniques to diagnose arthritis. First, doctors diagnose by checking for redness or swelling in the joints. Further, with the analysis of different types of body fluids, arthritis can be detected.

Apart from this, X-rays, MRI, Computerised tomography, ultrasound, etc., are used to diagnose the problem. With the help of low levels of radiation, X-rays help by showing cartilage loss, bone spurs, and bone damage.

How can I avoid getting arthritis?

In order to reduce the risk of developing arthritis, you can take several steps. These include;

Exercise: Just 30 minutes of exercise daily can help keep your joints limber and strengthen the muscles.
Control your blood sugar level: High sugar levels lead to tissue stiffening that supports joints and makes them sensitive to stress.
Stay healthy: You must maintain your weight as extra pounds exert more pressure on your knees and hips.

In addition to this, you must try to avoid injuries, do stretching, quit smoking, and get routine preventive care.

Can arthritis be reversed?

Unfortunately, arthritis cannot be reversed. But, you can surely manage it. If you believe that your current treatment does not lead to any improvements, you must call your doctor and try a different treatment. Then, with the right kind of care, you will manage your arthritis effectively.

Researchers are working in the field and have developed cures, but none can completely reverse arthritis.

Does arthritis go away with exercise?

People who have arthritis must exercise. Exercise increases flexibility and strength and reduces joint pain. When suffering from stiff or painful joints, a few laps of swimming can do wonders.

Exercise will improve your health without harming your joints. It has several benefits, including improving balance, maintaining body weight, maintaining bone strength, strengthening the muscles around joints, providing more energy, etc. In fact, a moderate level of exercise can help you achieve all this.

Can arthritis be cured?

Although no cure can reverse the problem completely, there have been several improved treatments in recent times. Arthritis can stay the same for years or even worsen or progress over time.

Since there is no specific cure for arthritis, people should control or reduce it as much as possible. However, with the help of medication and physical therapy, you can manage your arthritis. It is, therefore, crucial to prevent its development in the first place.

Arthritis is the inflammation of one more joint that causes pain and stiffness. This pain can worsen with age if not treated properly.

Types of Arthritis

The five common types of arthritis are:

  1. Osteoarthritis

This type of arthritis usually happens with age. It is the wear and tear that occurs due to the overuse of joints. It can also be caused due to injuries or even obesity.

  1. Rheumatoid arthritis

This is an autoimmune disease, meaning that certain body parts, including joints, are attacked by the immune system. If not treated properly, this leads to inflammation and severe joint damage.

  1. Psoriatic Arthritis

It is a condition wherein inflammation of the skin and joints takes place.

  1. Gout

It is the formation of uric acid crystals in a joint. This particularly takes place in your toe or other parts of your foot.

  1. Lupus

Also known as systemic lupus erythematosus, it is an autoimmune disease that can affect your joints and different organs of your body.

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Here are a few poses that you can try to ease your arthritis pain.

  1. Veerbhadrasana or Warrior pose

Veerbhadrasana or Warrior pose a group of related lunging standing poses. This pose is known to strengthen muscles, shoulders, arms as well as thighs. It is especially beneficial in the case of frozen shoulders. In addition, it is a useful yoga for arthritis in hands.

Steps

  • Stand straight with your legs apart with a distance of around 3 feet.
  • Turn out your right foot by 90 degrees and turn in your left foot by 15 degrees.
  • Raise both your arms sideways at the height of your shoulder.
  • Turn your knee and face towards the right foot.
  • Settle down in a yoga posture and keep pushing your arms outwards
  • Hold the posture for some time.
  • Breathe in and come up and bring your hands down while breathing out.
  • Repeat the posture for the left side as well.

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  1. Vrikshasana or Tree pose

Another yoga for arthritis is the tree pose that requires balancing the body. It is a popular exercise of modern yoga that stretches the legs and back and improves balance.

Steps

  • Stand straight with arms at the side.
  • Bend your right and place your right foot on the left leg.
  • Once you are balanced, breathe in and bring your hands together in namaste mudra.
  • Take long breaths and with a deep exhalation, bring your hands down.
  • Release the leg and repeat the pose with the left leg.
  1. Marjariasana or Cat stretch

Marjariasana, also known as the Cat stretch, is excellent yoga for arthritis pain. It is a back stretching pose that strengthens the shoulders and wrist and tones the abdomen.

all two steps of Marjariasana or Cat stretch in one frame - yoga for arthritis pain

Steps

  • Come onto your fours and form a table-like position.
  • Keep your arms perpendicular to the floor and look forward.
  • Then, raise your chin and push your head backward.
  • Hold the pose and take deep breaths
  • Do five to six rounds.

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  1. Setubandhasana or Bridge pose

Setubandhasana is a simple Asana that is excellent for strengthening the back. It is a good stretch for the neck, spine, and chest and is great yoga for rheumatoid arthritis.

Steps

  • Lie down on your back
  • Fold your knees and keep your arms sideways.
first pose of Setubandhasana or Bridge pose - yoga for arthritis in hands
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  • While inhaling, slowly lift your back and touch your chin to the chest.
second pose of Setubandhasana or Bridge pose - yoga for arthritis knee pain
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  • Support your back with your palms and keep breathing.
third pose of Setubandhasana or Bridge pose - yoga for arthritis
Source
  • Hold the posture and exhale as you gently release the pose.
  1. Trikonasana or Triangle pose

Trikonasana is a standing pose that strengthens the legs, arms, and chest. It is a good yoga for arthritis knee pain that can be practiced by following the given steps.

Steps

  • Stand straight with legs apart.
  • Turn out your right foot by 90 degrees and in your left foot by 15 degrees.
  • While inhaling, bend your body to the right while keeping your waist straight.
  • Bring your left hand up in the air and your right hand down, touching the ground.
  • Rest your right hand on your ankle and stretch as much as you can
  • While inhaling, come back and stand straight.
  • Repeat the pose on the other side.

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  1. Shavasana or Corpse pose

Shavasana is a pose used to relax the body at the end of a yoga session. This pose is known to release stress and reduce the imbalance of air in the body.

Shavasana or Corpse pose

Steps

  • Lie flat on your back
  • Keeps your legs comfortable and your arms on the sides apart.
  • Leave your palms open, facing the sky.
  • Now, one by one, pay attention to your different body parts and relax each part.
  • Keep breathing slowly and deeply and after 10-20 of relaxing, get up in a sitting posture.
  • Keep your eyes closed for a minute, take a few breaths and gently open your eyes.
  1. Child Pose

Balasana, also known as the child pose, is a kneeling asana that deeply relaxes the back and relieves constipation.

child pose

Steps

  • Sit on your heels and keep your hips on the heels
  • Bend forward and touch your forehead to the floor.
  • Keep the arms alongside on the floor and gently press your chest.
  • Hold the posture and then come back up.

Practicing these yoga poses is quite beneficial for health and Arthritis pain. But, in case of a medical condition, you should always practice after the consultation from your doctor and under the supervision of an expert.


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